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BEST Baked Cod Recipe

Baked Cod in Cheese Sauce is a 30-minute recipe made from cod fish fillets smothered in a creamy cheese sauce. It's served with a colorful fresh vegetable salsa! 

Prep Time
24 mins
Cook Time
24 mins
Total Time
30 mins
Servings: 6 people
Calories: 720 kcal
Course: Main Course
Cuisine: Brazilian

Ingredients

  • 6 cod fillets (½-inch thick)
  • salt (a pinch if cod is non-salted; none if cold is salted)
  • ground black pepper (a pinch)
  • paprika (a pinch)
  • 4-5 tablespoon grapeseed or canola oil divided
  • 4 tablespoon unsalted butter
  • 4 ½ tablespoon all-purpose flour
  • 3 cups warmed milk ( 2% or whole)
  • ground nutmeg a pinch (optional)
  • 2 ½ cups blend of shredded cheeses (Mozzarella, Parmesan, white and yellow cheddar) Reserve ½ cup yellow cheddar to sprinkle over sauce
  • 6 cherry tomatoes, halved
  • 8 olives (green and/or black)
  • ½ jalapeno, sliced
  • parsley or chives, chopped

Instructions

    Cup of Yum
  1. If using salted cod, wash the fillets to remove excess salt. Then, soak fillets in plain water (enough to cover) for 24-48 hours in the fridge. Change the water every 8 hours. Remove skin and de-bone fillets.  If using non-salted cod, skip this step.
  2. Preheat the conventional broiler, positioning the broiler rack approximately 6 inches from the source of heat.
  3. Pan-Fry Cod Fillets:  pat dry the cod fillets with paper towel very well; otherwise they'll stick to the pan. Season both sides with salt, pepper, and paprika, rubbing well. If desired, dredge in a little flour and shake to remove excess. 
  4. Heat a 10-inch cast iron skillet over high heat. Once pan is hot, add 2-3 tablespoon oil and tilt pan to distribute oil. Add the cod fillets seasoned side down and sear for 2-3 minutes. Cook them in batches so as to not overcrowd pan. 
  5. If necessary, add remaining oil. Then flip the cod fillets and cook for another 2-3 minutes. 
  6. Prepare Mornay Sauce or Cheese Sauce: melt the butter over medium heat in a saucepan.
  7. Add the flour and cook, whisking constantly, until obtaining a pale yellow roux (about 1 minute). Don't let the roux brown!
  8. Slowly whisk in the milk, stirring constantly, until the sauce thickens (about 6-7 minutes).
  9. Season with the salt, pepper and nutmeg. Whisk in 2 cups cheeses until melted. If necessary, thin the sauce with a little milk..  
  10. Pour sauce over fish fillets. Sprinkle on ½ cup yellow cheddar cheese.
  11. Broil the dish in the cast-iron skillet for about 3-5 minutes, or until cheese melts and turns golden brown. Remove from the oven, top with salsa, and serve immediately.
  12. NOTE: For the salsa, simply mix tomatoes, olives, jalapeno, and herbs together in a bowl. Drizzle in a little bit of olive oil and mix in a little bit of white wine vinegar if desired. 

Notes

  • Accompaniments: rice, roasted or boiled potatoes, fresh salad, or steamed vegetables.
  • Wine pairing: Pinot Grigio.
  • Love cod? Try our comforting Codfish Shepherd's Pie.

Nutrition Information

Calories 720kcal (36%) Carbohydrates 11g (4%) Protein 79g (158%) Fat 38g (58%) Saturated Fat 17g (85%) Cholesterol 79mg (26%) Sodium 583mg (24%) Potassium 254mg (7%) Sugar 6g (12%) Vitamin A 945IU (19%) Vitamin C 5.5mg (6%) Calcium 488mg (49%) Iron 0.7mg (4%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 720

% Daily Value*

Calories 720kcal 36%
Carbohydrates 11g 4%
Protein 79g 158%
Fat 38g 58%
Saturated Fat 17g 85%
Cholesterol 79mg 26%
Sodium 583mg 24%
Potassium 254mg 5%
Sugar 6g 12%
Vitamin A 945IU 19%
Vitamin C 5.5mg 6%
Calcium 488mg 49%
Iron 0.7mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.